10 Magnesium-Rich Foods that You Should Eat

Magnesium is a mineral needed for many of your bodily functions. Your heart, muscles and kidneys all need magnesium to work properly. The mineral also helps build teeth and bones.

In fact, magnesium is involved in more than 300 bodily processes, including muscle building, blood sugar control, muscle and nerve function, and blood pressure regulation.

Magnesium also helps maintain the proper levels of other minerals, such as calcium, potassium and zinc.

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Even though this mineral is important, many people have a low magnesium level. Low magnesium in the body can cause muscle cramps, frequent headaches, abnormal heart rhythms, anxiety, depression, loss of appetite, fatigue, weakness, poor sleep and a rise in blood pressure, to name a few.

Some people are at a higher risk for being low in magnesium than others. This includes people with a gastrointestinal disease, people with diabetes, alcoholics or people who drink heavily, older adults, and people who eat lots of processed and fast food.

The recommended dietary allowance for magnesium varies based on age and gender. Also, pregnant women need slightly higher amounts. According to the National Institutes of Health, the recommended daily intake of magnesium is as follows:

Magnesium is found naturally in many different foods. Eating such foods can help you meet your daily requirement.

1. Pumpkin Seeds

Most seeds are a good source of magnesium and pumpkin seeds definitely top the list. Just 1 ounce of pumpkin seeds contains a whopping 37 percent of the recommended daily intake.

In addition, pumpkin seeds are rich in iron, copper, manganese, monounsaturated fat and omega-3 fatty acids. These tiny seeds are extremely high in fiber. They are a good source of vitamins E, K, C and many B vitamins.

You can eat a handful of roasted pumpkin seeds straight out of the jar. The sweet, creamy, nutty flavor of pumpkin seeds can also be enjoyed in desserts and baked goods as well as in grilled and savory dishes.

2. Spinach

Most dark green vegetables are rich in magnesium and spinach is no exception.

Just ½ cup of boiled spinach contains almost 78 mg of magnesium and provides 20 percent of the required dietary intake.

Cooked spinach is also rich in calcium that can be easily absorbed by your body. In addition, spinach is an excellent source of several nutrients, including vitamins A, C and K, iron and manganese. You can also find zinc, selenium, copper, folate, protein and dietary fiber in it. Plus, it is loaded with flavonoids and carotenoids.

Boiled spinach puree can be added to smoothies and juices. You can also lightly cook spinach and enjoy it as a side dish or add spinach to salads or soups.

Other leafy green vegetables that are rich in magnesium include Swiss chard, beet greens and turnip greens.

3. Almonds

Just a handful of almonds can help you add magnesium into your diet. Almonds are very high in magnesium, with just one handful containing about 20 percent of the daily requirement.

Along with magnesium, almonds are rich in vitamin E (an antioxidant) as well as protein and heart-healthy omega-3 fatty acids. The oval-shaped nuts also contain fiber, calcium, zinc, potassium, phosphorus, copper, iron and some B vitamins.

Simply by adding one sliced avocado to your salad or sandwich at lunch, you can give your body 15 percent of the recommended daily amount of magnesium.

5. Bananas

Another popular fruit that is high in magnesium content is bananas.

Bananas are best known for being high in potassium, an electrolyte that can help lower blood pressure naturally. But they are also very high in magnesium. One medium size banana contains 32 mg of magnesium, which meets 8 percent of the daily requirement.

Apart from magnesium and potassium, bananas are also a good source of vitamins C and B6, manganese and a lot of healthy fiber. They also contain carbohydrates, vitamin A, iron, phosphorus, calcium and zinc.

Eating one to two bananas a day can help improve your digestion, boost your heart health, strengthen your bones, regulate your bowel movements, provide instant energy, improve your metabolism, and treat anemia, to name a few.

A ripe banana makes a healthy breakfast or a mid-afternoon snack. You can also blend them into a smoothie, slice them into a bowl of oatmeal or on top of toast.

6. Dark Chocolate

If you love to eat dark chocolate, its high magnesium level is another reason to indulge in this sweet treat. Just one square of dark chocolate with 70 to 85 percent cocoa contain 24 percent of the recommended daily intake for magnesium.

Along with magnesium, dark chocolate also has fiber, iron, copper, manganese, potassium, phosphorus, zinc and selenium. Made from the seed of the cacao tree, it is one of the best sources of antioxidants.

As all the healthy nutrients in dark chocolate also come with calories and sugar, it should be consumed in moderation. You can eat dark chocolate like a piece of candy or add it to smoothies or homemade cakes and muffins.

7. Black Beans

Black beans also known as turtle beans are also a good source of magnesium. ½ cup of cooked black beans contains almost 60 mg of magnesium which provides 15 percent of your required daily intake.

These legumes are also rich in protein, fiber, and antioxidants. In addition, they contain micronutrients like iron, calcium, potassium, and zinc. Black beans help prevent a spike in blood sugar levels, improve cardiovascular health, maintain healthy bones, and lower the risk of developing cancer such as colon cancer.

You can add black beans to your soups, salads, dips and other dishes. Make sure to boil them in water for 10 minutes before consuming to help neutralize toxic compounds. When using canned black beans, make sure they have no added sodium.

8. Tofu

Tofu, a staple food in vegetarian diets due to its high protein content, is made by curdling fresh soy milk, pressing it into a solid block and then cooling it.

It is also a good source of magnesium. Just 3.5 ounces of tofu has 53 mg of magnesium, which is 13 percent of the recommended daily intake.

Along with magnesium and protein, tofu is an excellent source of calcium, iron, manganese, phosphorus, zinc, vitamin B1 and selenium. This highly nutrient-dense food is also low in calories.

Start your day with a bowl of energy-boosting oatmeal. You can top it with healthy fruits, nuts and seeds. If you don’t like oatmeal for breakfast, you can eat oatmeal cookies or bread instead.

10. Quinoa

Quinoa is a whole grain and complete protein that contains a good amount of all nine essential amino acids. It is also a good source of magnesium. Just ½ cup of cooked quinoa has 63 mg of magnesium, which is equivalent to 16 percent of required dietary intake.

Quinoa is also a good source of vitamins and minerals, such as riboflavin, manganese, calcium, potassium and iron as well as healthy substances like fiber. It is also high in a specific type of antioxidants called flavonoids.

Eating quinoa regularly can help maintain a healthy digestive system, improve your heart health, and reduce your cholesterol and blood pressure levels. It can help keep you feeling full after a meal and aid weight loss.

Quinoa is prepared and eaten in a way that’s similar to rice. It makes a great rice substitute.

Comments 2

When someone is allergic and/or intolerant to so many foods it is hard to get all the right nutrients. I cannot have dairy, gluten, soy, fructose, bananas, tomatoes, onions, a collection of nuts. Socially speaking I am a lost cause and I do take magnesium but not enough as money only stretches so far with so many needed supplements.

All the tips mentioned here are strictly informational. This site does not provide medical advice. Consult with your doctor or other health care provider before using any of these tips or treatments. Read more.